HIP TWIST (Russian Twist)

The hip twist (or Russian twist) will help you strengthen the oblique muscles, let’s see how it is done correctly plus some variant and training tips.

The hip twist helps to strengthen mainly the internal and external oblique muscles (basically what are known as lateral). But it also acts on the rectus abdominis to a lesser extent.

The hip twist or Russian twist is an exercise that with a little effort any beginner can start implementing as it can help increase the mobility of the lower back while strengthening the oblique muscles.

Now, if you suffer from low back pain, you may need to avoid it or at least reduce the range of motion of exercise to limit the stress exerted on the lower back area.

Let’s see how it is done!

HOW TO PERFORM HIP TWISTING TO TRAIN OBLIQUES?

1. Lie on your back with your hands at your sides (T-shaped), palms down.
2. Bend your hips and knees at a 90-degree angle. In the starting position, your thighs should be vertical and your lower legs parallel to the floor.
3. Lower your knees to the left until your thighs almost (or completely) touch the floor. Try to maintain knee flexion throughout the movement.
4. Then repeat in the opposite direction. Slowly turn your lower body to the right so that your hip and the outside of your right leg fall toward the floor as much as possible but without feeling much tension or pain.

EXERCISE VARIATIONS WITH EXTENDED LEGS

Perform the turn with your legs straight, bringing your feet to the ground instead of bringing your knees.

This variant is an extremely advanced exercise. Don’t try it until you’ve mastered the basic patterns of core movement.

ADDITIONAL TIPS FOR PERFORMING THE HIP TWIST

Remember that your thighs should be perpendicular to the floor and your legs should be parallel to the floor.

Focus on contracting your abs and lowering your legs (as much as you can) to the side, while keeping your shoulders in contact with the floor.

It is important that you lower your legs without changing the curve in your hips or knees.

To make hip twisting easier, you can hold onto a fixed object such as a bench or shelf with your hands up and behind your head (instead of your sides).